Workout Week
Day 1: Strength training:
Your first Day in work out week is for making dynamic push movements with weights
| WARMUP | |||||
| Exercise | Muscles | Reps (Goal) | Weight (Goal) | Reps (Actual) | Weight (Actual) |
| SET 1 | |||||
| Cable Side Rotators | Shoulders (rotator cuffs) | 15 each arm | Light | ||
| Dumbbell Up Rotators | Shoulders (rotator cuffs) | 15 | Light | ||
| SET 2 | |||||
| Cable Side Rotators | Shoulders (rotator cuffs) | 15 each arm | Light | ||
| Dumbbell Up Rotators | Shoulders (rotator cuffs) | 15 | Light | ||
| WORKOUT SEQUENCE 1 | |||||
| Exercise | Muscles | Reps (Goal) | Weight (Goal) | Reps (Actual) | Weight (Actual) |
| SET 1 | |||||
| Dumbbell Chop | Legs, Shoulders | 12 | 75% Rep Max | ||
| Dumbbell Freestyle Swim Stroke | Shoulders (rotator cuffs) | 20 | 75% Rep Max | ||
| Squat Thrust | Full body | 12 | N/A | ||
| Push-ups | Chest, Triceps | Max out | N/A | ||
| Baseball Balance Taps | Full body | 10 each foot | N/A | ||
| Full Situps | Upper abs | 20 | N/A | ||
| SET 2 | |||||
| Dumbbell Chop | Legs, Shoulders | 12 | Rep Max | ||
| Dumbbell Freestyle Swim Stroke | Shoulders (rotator cuffs) | 20 | Rep Max | ||
| Squat Thrust | Full body | 12 | N/A | ||
| Push-ups | Chest, Triceps | Max out | N/A | ||
| Baseball Balance Taps | Full body | 10 each foot | N/A | ||
| Full Situps | Upper abs | 20 | N/A | ||
| WORKOUT SEQUENCE 2 | |||||
| Exercise | Muscles | Reps (Goal) | Weight (Goal) | Reps (Actual) | Weight (Actual) |
| SET 1 | |||||
| Dumbbell Step-ups with Shoulder Press | Legs, Shoulders | 12 each leg | 75% Rep Max | ||
| Triceps Bench Dips | Triceps | 20 | N/A | ||
| Front Lunges with Shoelace Tap | Legs | 10 each leg | N/A | ||
| Stability Ball Dumbbell Press | Chest | 12 | 75% Rep Max | ||
| Stability Ball Dumbbell Skull Crushers | Triceps | 12 | 75% Rep Max | ||
| Stability Ball Situps: Center and Obliques | Upper and oblique abdominals | 20 center, 20 oblique each side | N/A | ||
| SET 2 | |||||
| Dumbbell Step-ups with Shoulder Press | Legs, Shoulders | 12 each leg | Rep Max | ||
| Triceps Bench Dips | Triceps | 20 | N/A | ||
| Front Lunges with Shoelace Tap | Legs | 10 each leg | N/A | ||
| Stability Ball Dumbbell Press | Chest | 12 | Rep Max | ||
| Stability Ball Dumbbell Skull Crushers | Triceps | 12 | Rep Max | ||
| Stability Ball Situps: Center and Obliques | Upper and oblique abdominals | 20 center, 20 oblique each side | N/A | ||
| EXERCISE DESCRIPTIONS IN BRIEF | |
| Exercise | Overview |
| Cable Side Rotators | With a towel rolled in your armpit, use the cable system set at your stomach level or a stretchy tube attached to a pole or doorway. Hold your elbow at a right angle and slowly move your hand from across your stomach towards the outside of your body, then bring hand back to stomach and repeat. |
| Dumbbell Up Rotators | Holding dumbbells in each hand in front of you with elbows and armpit at a 90-degree angle, slowly raise dumbbells until they are straight up and your forearms and perpendicular to the floor, then reverse motion. |
| Dumbbell Chop | Stand holding one dumbbell by the ends with your palms facing inward. Squat and tap the dumbbell to floor. Stand and bring the dumbbell up to starting position, then move right into the diagonal chop. Lower your arms and the dumbbell to the left of your body, pivot your body toward your left, drop your right knee, and pivot your right foot inwards. Your right heel will come off the floor. Bring the weight down as low as you can go without breaking form, then return to starting position and do the diagonal chop to the other side. |
| Dumbbell Freestyle Swim Stroke | Standing, lean forward with flat back and perform the freestyle swim strokes with dumbbells held in each hand. |
| Squat Thrust | From a standing position with your feet hip-width apart, squat down and place your hands on the floor, pop back to the push-up position, then jump back up to the squat position and stand. |
| Push-ups | Do as many standard push-ups as possible. Your legs should be together and extended straight behind you. Your arms should be slightly more than shoulder-width apart. |
| Baseball Balance Taps | Set up 3 dumbbells in a triangle shape about one foot in front of you. Stand on right leg and use left hand to tap each dumbbell back and forth, standing straight up between each tap. Do 10 times back and forth on each leg. Keep feet shoulder-width apart with foot just hovering off floor. |
| Full Situps | Lie flat on the floor with your legs straight. Perform 20 full situps using your arms if necessary. As you get stronger, cup your hands lightly behind your head. Be sure to tuck your chin hard to chest throughout movement. |
| Dumbbell Step-ups with Shoulder Press | Hold dumbbells at shoulder height and perform repeated single leg step-ups onto flat bench. Each time you return to floor perform a shoulder press. Perform full set with one leg leading, then repeat with opposite leg on bench. |
| Triceps Bench Dips | Place two flat benches parallel to each other, leaving the length of your outstretched legs in between. Sit on the edge of one bench with your hands on the sides of the bench and your feet on the other bench. Scoot your butt off the edge of the seat and perform tricep dips, keeping your hips close to the edge of bench throughout. |
| Front Lunges with Shoelace Tap | From a standing position, step your right leg forward and begin to bend your right knee in a slight lunge. Bend down toward your right foot and touch the shoelaces of your right foot with the fingertips of both hands. Repeat with alternating legs. |
| Stability Ball Dumbbell Press | Lie on a stability ball and perform dumbbell chest presses. |
| Stability Ball Dumbbell Skull Crushers | Lie on a stability ball and extend your arms back over your head with dumbbells held in your hands, then reverse the motion and return the dumbbells to starting position. Hold your arms at 45-degree angle throughout the movement so that triceps stay engaged. |
| Stability Ball Situps: Center and Obliques | Lie on a stability ball and perform 20 situps to center. Then roll onto your side on the stability ball and perform 20 oblique crunches. Finally roll onto your other side and perform 20 oblique crunches on that side. |
Day 2: Cardio training:
For this day, you have to perform alternate treadmill, so that this will also be added in your workout week.
| CARDIO TRAINING | ||
| Exercise | Time | Overview |
| Treadmill | 30 Minutes | Alternate Walk/Jog intervals. For this first week, set the treadmill incline at level 1 and alternate between two minutes walking at 3.8 mph and one minute jogging at 5.8 mph for a total of 30 minutes. If you are already in excellent cardio shape, feel free to increase the time, distance, and intensity of this workout. |
Day 3: strength training:
Again perform the Dynamic pull movements with weights, as you have performed the push movements on first day so now work on Pull movements.
| WARMUP | |||||
| Exercise | Muscles | Reps (Goal) | Weight (Goal) | Reps (Actual) | Weight (Actual) |
| SET 1 | |||||
| Cable Side Rotators | Shoulders (rotator cuffs) | 15 each arm | Light | ||
| Dumbbell Up Rotators | Shoulders (rotator cuffs) | 15 | Light | ||
| SET 2 | |||||
| Cable Side Rotators | Shoulders (rotator cuffs) | 15 each arm | Light | ||
| Dumbbell Up Rotators | Shoulders (rotator cuffs) | 15 | Light | ||
| WORKOUT SEQUENCE 1 | |||||
| SET 1 | |||||
| Medicine Ball Tosses Up and Side | Full body | 12 up, 12 side | Medium (6-lb. or 10-lb.) | ||
| Wide-Grip Pull-ups | Back, Shoulders | 12 | 75% Rep Max | ||
| Hold Lunge with Dumbbell Rows | Back, Legs | 12 each arm | 75% Rep Max | ||
| Reverse Fly on Pec Deck | Shoulders (rear deltoids) | 12 | 75% Rep Max | ||
| Dumbbell Turkish Get-ups | Full body | 8 each arm | 75% Rep Max | ||
| Standing Dumbell Curls | Biceps | 12 | 75% Rep Max | ||
| Flat Bench Leg Lifts | Lower abdominals | 20 | N/A | ||
| SET 2 | |||||
| Medicine Ball Tosses Up and Side | Full body | 12 up, 12 side | Medium (6-lb. or 10-lb.) | ||
| Wide-Grip Pull-ups | Back, Shoulders | 12 | Rep Max | ||
| Hold Lunge with Dumbbell Rows | Back, Legs | 12 each arm | Rep Max | ||
| Reverse Fly on Pec Deck | Shoulders (rear deltoids) | 12 | Rep Max | ||
| Dumbbell Turkish Get-ups | Full body | 8 each arm | Rep Max | ||
| Standing Dumbell Curls | Biceps | 12 | Rep Max | ||
| Flat Bench Leg Lifts | Lower abdominals | 20 | N/A | ||
| WORKOUT SEQUENCE 2 | |||||
| Exercise | Muscles | Reps (Goal) | Weight (Goal) | Reps (Actual) | Weight (Actual) |
| SET 1 | |||||
| Single Cable Squat and Row | Back, Legs | 12 each arm | 75% Rep Max | ||
| Alternate Side Lunges with Toe Taps | Legs | 12 each side | N/A | ||
| Smith Machine Inverted Pull-ups | Back | 12 | N/A | ||
| Stability Ball Reverse Hyper Back Extensions | Lower back | 12 | N/A | ||
| Prisoner Squats | Legs | 12 | N/A | ||
| Dumbbell Hammer 21 Curls | Biceps | 21 | 75% Rep Max | ||
| Leg Swings | Abdominals | 20 | N/A | ||
| SET 2 | |||||
| Single Cable Squat and Row | Back, Legs | 12 each arm | Rep Max | ||
| Alternate Side Lunges with Toe Taps | Legs | 12 each side | N/A | ||
| Smith Machine Inverted Pull-ups | Back | 12 | N/A | ||
| Stability Ball Reverse Hyper Back Extensions | Lower back | 12 | N/A | ||
| Prisoner Squats | Legs | 12 | N/A | ||
| Dumbbell Hammer 21 Curls | Biceps | 21 | Rep Max | ||
| Leg Swings | Abdominals | 20 | N/A | ||
| EXERCISE DESCRIPTIONS IN BRIEF | |
| Exercise | Overview |
| Cable Side Rotators | With a towel rolled in your armpit, use the cable system set at your stomach level or a stretchy tube attached to a pole or doorway. Hold your elbow at a right angle and slowly move your hand from across your stomach towards the outside of your body, then bring hand back to stomach and repeat. |
| Dumbbell Up Rotators | Holding dumbbells in each hand in front of you with elbows and armpit at a 90-degree angle, slowly raise dumbbells until they are straight up and your forearms and perpendicular to the floor, then reverse motion. |
| Medicine Ball Tosses Up and Side | Toss a medicine ball straight up into air from a squat, then catch it as you drop back into a squat again. Repeat. Then perform a side toss of the medicine ball against the wall with a full swing back each time. Perform a set on each side. |
| Wide-Grip Pull-ups | Use the Gravitron machine if necessary, place your hands more than shoulder-width apart on the long cable bar and, keeping your chest high, shoulders back, and neck in line with your spine, pull through the pinky side of your hand the bar straight into your chest, fully flexing the lats in your arms pits and tucking your elbows in low to the side of your ribs. Then from the top (fully flexed), slowly return to the starting position with your arms extended. |
| Hold Lunge with Dumbbell Rows | Stand in a lunge with your left foot in front and perform single dumbbell rows with your right hand. Be sure to keep your back flat and your chest facing the floor. Do not use your left arm to hold your balance. Switch sides and repeat with your right foot front and the dumbbell in your left hand. |
| Reverse Fly on Pec Deck | Seat yourself facing in to Pec deck machine. Perform reverse flys with your arms slightly bent, using your rear deltoid and middle/lower traps to move your arms outward and backward in a reverse fly motion. |
| Dumbbell Turkish Get-ups | Lie flat on floor with one arm extended straight up (perpendicular to floor) holding a dumbbell. Using any route possible, come up to a standing position, keep your dumbbell arm perpendicular to the ground at all times. Once you are standing, head back down to the flat prone position on your back on the floor, again keeping your dumbbell arm perpendicular to floor. Do a full set on one arm, before swapping to second arm. Be creative with trying new routes each time you go up and down. |
| Standing Dumbell Curls | Stand with dumbbells held in each hand so that your palms are facing away from you. Do dumbbell bicep curls, holding your elbows in front of your ribs to keep your muscle engaged throughout the movement. Curl right and left arm at the same time. Do not alternate! |
| Flat Bench Leg Lifts | Lie back on a flat bench and hold on to the top of it behind your head with hands. Lift your legs up until they are perpendicular to your body and the bench, and then bend your knees at a 90-degree angle. Keep your knees bent and lower your legs down so that your feet move toward the floor. Go as far as you can, then reverse and return to the starting position. |
| Single Cable Squat and Row | Set up a cable row with a single-hand-grip attachment at the lowest height setting (just off the floor). Standing about four feet from the machine, hold the single cable handle in one hand and perform a squat, then stand back up for a row. Do 12 with the same arm, then switch and do 12 with the other arm. |
| Alternate Side Lunges with Toe Taps | From a standing position with your feet shoulder-width apart, lift up your right leg and step out into a lunge. As you step your right foot down, bend your right knee and reach both of your hands down to touch the top of your right shoe, while keeping your left leg straight, then reverse direction and stand back up. Alternate legs. |
| Smith Machine Inverted Pull-ups | With your feet on the floor in a wide stance, hang underneath a Smith Machine bar, holding onto the bar with your palms down and shoulder-width apart. Perform pull-ups, lifting your lower chest up to the bar. |
| Stability Ball Reverse Hyper Back Extensions | Lie face down on a stability ball with your hands on floor. Lift your legs up into the air using your lower back, then reverse direction and lower yourself back down to the starting position. |
| Prisoner Squats | Stand in front of a flat bench with your arms up at the sides of your head with elbows bent, your hands gently cupping the sides of your head, and your feet shoulder-width apart. Slowly lower down until your butt is resting on the flat bench, then reverse motion and drive up to the starting position. Increase the difficulty by removing the bench and going down into a full squat. |
| Dumbbell Hammer 21 Curls | Stand holding dumbbells in each hand at your sides with your palms facing inward. Perform seven curls doing only the lower half of the range of motion, then seven curls doing only the upper half of the range of motion. Finish by doing seven curls using the full range of motion. Curl right and left arm at the same time. Do not alternate. |
| Leg Swings | Lie on the floor with your hands straight out to your sides, your palms facing down, and your legs off the floor so that both your hips and knees are at a right angle. Lower your legs down to the right and towards the floor, touch the floor, then reverse and go back to starting position. Without pausing, go through the starting position and bring the legs down to the floor on the left side. Once you master the standard leg swings, move on to the advanced straight-legged swings; keep your hips at a 90-degree angle and follow the same steps outlined above, but straighten your legs at the knee to add more weight to the swing. |
Day4: Cardio training:
Rowing and elliptical machines intervals are to be performed on the fourth day of the workout week
| Exercise | Time | Overview |
| Rowing Machine Intervals | 15 Minutes | Set up a rowing machine screen so that it shows your meter count and your split time at /500m. Then alternate between two minutes medium rowing at 2:20 minutes / 500m and one minute sprint row at 2:00 / 500m. If you are already in excellent cardio shape, feel free to increase the time, distance, and intensity of the rowing and elliptical interval training. |
| Elliptical Machine Intervals | 15 Minutes | Set your incline at 75 percent and your tension at 60 percent on a standard elliptical machine. Alternate between two minutes at medium speed and one minute at full sprint speed. |
Day5: Strength training:
On this day you have to perform the dynamic complete body training with weights.
| WARMUP | |||||
| Exercise | Muscles | Reps (Goal) | Weight (Goal) | Reps (Actual) | Weight (Actual) |
| SET 1 | |||||
| Cable Side Rotators | Shoulders (rotator cuffs) | 15 each arm | Light | ||
| Dumbbell Up Rotators | Shoulders (rotator cuffs) | 15 | Light | ||
| SET 2 | |||||
| Cable Side Rotators | Shoulders (rotator cuffs) | 15 each arm | Light | ||
| Dumbbell Up Rotators | Shoulders (rotator cuffs) | 15 | Light | ||
| WORKOUT SEQUENCE 1 | |||||
| Exercise | Muscles | Reps (Goal) | Weight (Goal) | Reps (Actual) | Weight (Actual) |
| SET 1 | |||||
| Single Dumbbell Straight-Arm Snatch | Legs Shoulders |
12 each arm | 75% Rep Max | ||
| Double and Single Line Hops | Legs | 9 doubles, 10 singles, then another 9 doubles, 10 singles | N/A | ||
| Stability Ball Push-ups and Knee Tucks | Chest Abs |
15 | N/A | ||
| Squats and Squat Jumps | Legs | 10 squats, 10 jumps, then another 10 squats, 10 jumps | N/A | ||
| Shoulder Push-ups | Shoulders | 12 | N/A | ||
| Hand and Toes Walk Out and Back | Full body | 12 | N/A | ||
| SET 2 | |||||
| Single Dumbbell Straight-Arm Snatch | Legs Shoulders |
12 each arm | Rep Max | ||
| Double and Single Line Hops | Legs | 9 doubles, 10 singles, then another 9 doubles, 10 singles | N/A | ||
| Stability Ball Push-ups and Knee Tucks | Chest Abs |
15 | N/A | ||
| Squats and Squat Jumps | Legs | 10 squats, 10 jumps, then another 10 squats, 10 jumps | N/A | ||
| Shoulder Push-ups | Shoulders | 12 | N/A | ||
| Hand and Toes Walk Out and Back | Full body | 12 | N/A | ||
| WORKOUT SEQUENCE 2 | |||||
| Exercise | Muscles | Reps (Goal) | Weight (Goal) | Reps (Actual) | Weight (Actual) |
| SET 1 | |||||
| Dumbbell Straight-Leg Dead Lift and Dead Row | Legs, Back | 12 | 75% Rep Max | ||
| Scorpion Stretch | Full body | 12 | N/A | ||
| Alternating Lunges and Scissor Switches | Legs | 10 lunges, 10 switches, Then another 10 lunges, 10 switches | N/A | ||
| End-of-Bench Triceps Push-ups | Triceps | 12 | N/A | ||
| Flat Bench Freestyle Kicks | Legs, Hips | 60 seconds | N/A | ||
| Single Leg Twisting Dumbbell Curls | Biceps | 12 | 75% Rep Max | ||
| Hold Plank on Elbows and Toes | Full body | 60 seconds | N/A | ||
| SET 2 | |||||
| Dumbbell Straight-Leg Dead Lift and Dead Row | Legs, Back | 12 | Rep Max | ||
| Scorpion Stretch | Full body | 12 | N/A | ||
| Alternating Lunges and Scissor Switches | Legs | 10 lunges, 10 switches, Then another 10 lunges, 10 switches | N/A | ||
| End-of-Bench Triceps Push-ups | Triceps | 12 | N/A | ||
| Flat Bench Freestyle Kicks | Legs, Hips | 60 seconds | N/A | ||
| Single Leg Twisting Dumbbell Curls | Biceps | 12 | Rep Max | ||
| Hold Plank on Elbows and Toes | Full body | 60 seconds | N/A | ||
| EXERCISE DESCRIPTIONS IN BRIEF | |
| Exercise | Overview |
| Cable Side Rotators | With a towel rolled in your armpit, use the cable system set at your stomach level or a stretchy tube attached to a pole or doorway. Hold your elbow at a right angle and slowly move your hand from across your stomach towards the outside of your body, then bring hand back to stomach and repeat. |
| Dumbbell Up Rotators | Holding dumbbells in each hand in front of you with elbows and armpit at a 90-degree angle, slowly raise dumbbells until they are straight up and your forearms and perpendicular to the floor, then reverse motion. |
| Single Dumbbell Straight-Arm Snatch | Standing with a dumbbell held in one hand, squat down until your knees are bent at a 90-degree angle, holding the weight in one arm between your legs. Use a pelvic hip thrust and explosive legs to push up out of the squat while lifting the dumbbell up in an arc until you are holding it straight above your head, then reverse the motion and simultaneously bring the dumbbell down between your legs while lowering yourself back into the starting squat position. |
| Double and Single Line Hops | Using cables or string, place two lines on floor about two to three feet apart. Stand outside of one of the lines on the leg farthest away from that line, then push off with the leg you are standing on and hop across the gap to the outside of the other line, landing on your other leg. Jump across both lines nine times. Next, jump side to side over a single line 10 times on one leg. Finally, do nine more double jumps, then another 10 single line jumps using the opposite leg. |
| Stability Ball Push-ups and Knee Tucks | Place your feet on a stability ball, with your feet flat and your body in a decline push-up position. Do 15 push-ups, ending at the starting position. Next, bend your knees up towards your chest (the ball will come along for the ride) until your knees are almost touching your chest, then reverse direction and extend your legs back to the starting push-up position. |
| Squats and Squat Jumps | Standing on the floor with your arms up at the sides of your head with elbows bent, do 10 full squats. Next, switch immediately to jump squats. To do a jump squat, lower yourself down to a fully squatted position, then reverse motion and jump up into the air as high as you possibly can. |
| Shoulder Push-ups | Begin in piked-up position on the floor, with your hips in the air and your palms flat on the floor a little more than shoulder-width apart in front of you. Slowly lower down your body into a push-up until your the crown of your head almost touches the floor, then reverse and return to starting position. |
| Hands and Toes Walk Out and Back | Lean forward with your knees as straight as possible and bring your hands to floor. Walk your hands out past push-up position as far as you can while staying in the plank position, then reverse direction and walk hands back into your toes. |
| Dumbbell Straight-Leg Dead Lift and Dead Row | Stand with dumbbells in each hand in front of your thighs with your palms facing inward toward your legs. Bend over at the waist until your upper body is at a 90-degree angle to your legs. As you descend, allow the dumbbells to hang straight down in front of you. At the bottom of the dead lift, perform a dead row, using your upper back muscles to pull the dumbbells up to your chest. Lower the dumbbells back down, then slowly lift your upper body back up to the starting position. |
| Scorpion Stretch | Lie face down on the floor with your arms held out in a T position. Lift your left foot up behind you and over your body, as if you are trying to touch it to your right hand. After your left leg passes over your right leg, bend your left knee and attempt to touch your left foot to the mat as close as you can to your right hand. Bring your left leg back to starting position, then switch legs. |
| Alternating Lunges and Scissor Switches | With your hands behind your head, do a series of 10 alternating lunges. Next move on to jump scissor switches. These are the same as the lunges, but instead of stepping back and bringing your feet back together across the floor after the lunge, you jump into the air out of the lunge and land with your feet reversed. |
| End-of-Bench Triceps Push-ups | Stand behind an incline bench set at an approximately 45-degree angle. Place your hands on the top of the bench and walk your feet back until your body can be extended straight with your toes on the floor and your heels in the air. Next, do push-ups until your chest almost touches the top of the bench. |
| Flat Bench Freestyle Kicks | Lie face down on a flat bench with your legs hanging off the end of the bench. Do freestyle swimming (flutter) kicks for 60 seconds. |
| Single-Leg Twisting Dumbbell Curls | Standing on one leg with dumbbells held in front of your thighs and palms facing towards each other, lift the dumbbells up in a hammer curl. When you reach the top of the curl, twist the dumbbells so that your palms are facing in toward your body and lower the dumbbells down in a regular curl. At the bottom of the regular curl, twist the dumbbells back to starting hammer curl position and begin your next curl. Do your first set of these on one leg, then in the second sequence do your second set on the other leg. |
| Hold Plank on Elbows and Toes | In a prone position (face down), balance on the tips of your toes and elbows and maintain a straight line from your head to your feet. Keep your forearms on the floor parallel to your bodyline. Keep your abs contracted and stable to keep your back from sagging. Keep your neck in line with your spine. Hold for 60 seconds. |
Day6: Appraisal Day for you:
Appraise yourself for following the workout week; in this way you will be able to increase your morale.
| CARDIO TRAINING | ||
| Exercise | Time | Overview |
| Outdoor Power Hike | 30 Minutes Minimum | Take an outdoor power hike for at least 30 minutes. Be sure to include some hill climbing to get your heart rate up! If you’re too tired from the week’s workouts or just can’t fit it in your schedule, you can skip this extra credit day. That said, we highly recommend it for your mental health as much as your physical health. Never underestimate the power of getting outdoors and being active! |
Day7: Rest Day
On this day you just have to take a lot of rest, you can warm up a bit but no work out like the previous days is necessary.
